This week's Mediterranean-friendly menu
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Fan FavGrilled Chicken and Sweet Potato Salad with Chipotle Vinaigrette
This salad has been a smash hit at The Maven Mercantile! Grilled, all-natural chicken, roasted sweet potato and poblano peppers with our signature chipotle vinaigrette!
- Preparation
- Ready to eat
- Ingredients
- chicken, sweet potato, hatch green chiles, cilantro, green onion, non GMO olive oil canola blend, non GMO canola oil, honey, onion powder, garlic, chiles spices, lime juice, red wine vinegar
- Serving size
- 9 oz chicken salad
- Eat within
- 5 days
$8.15
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Roasted Sliced Chicken Breast
Juicy, sliced chicken breast that has been tossed in our house seasoning blend and roasted to perfection!
- Preparation
- Ready to eat or heat & eat
- Ingredients
- chicken breast, kosher salt, red salt, black pepper
- Serving size
- 8 oz sliced chicken breast
- Eat within
- 4 days
$6.45
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Green Chickpea Falafel & Tahini Dipping Sauce
A fun and tasty way to amp up your meal or enjoy a quick snack! Crisp up these green chickpea falafel in the oven and serve with the tangy tahini dipping sauce.
- Preparation
- Heat & eat
- Ingredients
- Green Garbanzo Beans, Garbanzo Beans, Onions, Chickpea Flour, Parsley, non GMO canola oil, non GMO olive oil canola blend, Sea Salt, Vinegar, Garlic Powder, Cumin, Spices, Lemon Juice Concentrate, Baking Powder (Monocalcium Phosphate, Sodium Bicarbonate, Corn Starch), Black Pepper, Tahini, water, GF soy sauce, lemon juice, ginger, garlic
- Serving size
- 6 falafel with 1oz tahini vinaigrette
- Eat within
- 5 days
$5.15
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Lemon Parmesan Roasted Broccoli
Roasted with garlic, lemon zest and parmesan. Simple. Out of this world good!
- Preparation
- Heat & eat
- Ingredients
- broccoli, parmesan cheese, non GMO olive oil canola blend, garlic, lemon, salt
- Serving size
- 1 cup
- Eat within
- 3 days
$3.35
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Lunch Curried Lentil and Quinoa Patties
Flavorful, moist patties that are crispy on the outside, creamy on the inside and packed with protein & flavor!
- Preparation
- Heat & eat
- Ingredients
- red lentils, quinoa, yellow onions, celery, panko, oats, flour, parsley, garlic, salt, non GMO canola oil, cumin, curry powder (spices (including red pepper) and turmeric), smoked paprika, chipotle chili powder, bay leaves
- Serving size
- Two 3 oz patties
- Eat within
- 5 days
$4.45
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Honey Garlic Glazed Carrots
Roasted baby carrots tossed in a divine, slightly sweet and savory glaze with a kiss of garlic. Yum!
- Preparation
- Heat & eat
- Ingredients
- carrots, butter, honey, non GMO olive oil canola blend, parsley, garlic, salt
- Serving size
- 1 cup
- Eat within
- 5 days
$3.65
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Horseradish-Crusted Roasted Potatoes
Mixed marble potatoes tossed with creamy whole grain mustard and horseradish. Sprinkled with a bit of parmesan for a crispy finish - yum!
- Preparation
- Heat & eat
- Ingredients
- potatoes, mustard (Water, Mustard Seed, Vinegars (White Distilled, Red Wine And White Wine), Sugar, Salt, White Wine, Garlic, Spices, Xanthan Gum, Turmeric, Citric Acid, Artificial And Natural Flavors, Annatto), horseradish (horseradish, distilled vinegar, water, soybean oil, salt, artificial flavor), non GMO olive oil canola blend, Mayo (soybean oil, water, whole eggs and egg yolks, vinegar, salt, sugar, lemon juice, calcium disodium edta, natural flavors), parmesan
- Serving size
- 1 cup
- Eat within
- 5 days
$3.75
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Honey and Whole Grain Mustard Chicken Thighs
This marinade is so tasty! Caramelized honey, cider vinegar and whole grain mustard with boneless, skin on chicken thighs
- Preparation
- Heat & eat
- Ingredients
- boneless skin on chicken thigh, honey, non GMO olive oil canola blend, cider vinegar, whole grain mustard (water, mustard seed, vinegars (white distilled, red wine and white wine), sugar, salt, white wine, garlic, spices, xanthan gum, turmeric, citric acid, artificial and natural flavors, annatto), lime juice, lemon juice, garlic, salt, black pepper
- Serving size
- 7.5 oz roasted chicken with 1/4 cup sauce over top
- Eat within
- 5 days
$10.45
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Tuscan White Bean and Tuna Salad
White albacore tuna, kalamata olives, red peppers and rosemary balsamic vinaigrette - We LOVE this protein packed salad!
- Preparation
- Ready to eat
- Ingredients
- tuna, red bell peppers, cannellini beans, kalamata olives, green onions, non GMO olive oil canola blend, balsamic vinegar, rosemary, salt
- Serving size
- 1.5 cups
- Eat within
- 5 days
$7.75
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Organic Tofu with Peanut Sauce
Marinated, baked tofu with our bomb peanut sauce! The sauce combines all-natural PB with miso, coconut milk, curry paste and a kiss of honey. Served with arugula and brined, zesty, Hungarian Goat Horn peppers for just the right amount of zip!
- Preparation
- Heat & eat
- Ingredients
- organic extra firm tofu (Soybeans, Calcium Sulfate, Calcium Chloride), arugula, peanut butter (peanuts, salt), brined peppers, gluten free soy sauce (water, soybeans, rice, salt), mirin (Glucose Syrup, Water, Alcohol, Rice, Salt), rice wine vinegar, coconut milk, sesame oil, ginger, honey, garlic, white miso (organic whole soy beans, rice, sea salt, potassium sorbate as a preservative and koji starter), fish sauce (anchovy extract, water, salt), red curry paste (dried red chili, garlic, lemongrass, salt, shallot, galangal, shrimp paste (shrimp, salt), lime leaf peel and pepper), hot chili garlic sauce (chili, garlic, salt, distilled vinegar, potassium sorbate and sodium bisulfite as preservatives), brown sugar
- Serving size
- 8 oz tofu, .75 oz arugula, 1 oz goat pepper, 2 oz peanut sauce
- Eat within
- 5 days
$8.75
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Garlicky Braised Escarole with Cannellini Beans
Silky garlicky greens with buttery heirloom cannellini beans; a traditional, rustic taste of Italy
- Preparation
- Heat & eat
- Ingredients
- cannellini beans, escarole, non GMO olive oil canola blend, garlic, red wine vinegar, salt, chili flakes
- Serving size
- 1 cup
- Eat within
- 5 days
$3.50
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Spicy Tomato Lentil Soup
A smooth blend of red lentils, tomatoes and spices - a hearty way to get through your day!
- Preparation
- Heat & eat
- Ingredients
- tomatoes, red lentils, yellow onions, jalapenos, non GMO olive oil canola blend, red wine vinegar, cumin, garlic, salt
- Serving size
- 2 cups
- Eat within
- 5 days
$5.45
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Black Rice Salad with Roasted Yams and Cranberries
A medley of sweet black rice, roasted yams, fuji apples, and dried cranberries tossed in a smoky lemon-maple vinaigrette!
- Preparation
- Ready to eat
- Ingredients
- black rice, yam, fuji apple, cranberries, non GMO olive oil canola blend, lemon juice, green onion, maple syrup, paprika, salt
- Serving size
- 1.5 cups
- Eat within
- 5 days
$5.15
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Garlic Prawns
These wild prawns are marinating in a garlic sauce, and are ready to be sauteed or roasted. Top your favorite salad or enjoyed as an additional side!
- Preparation
- Some cooking required
- Ingredients
- prawns, non GMO olive oil canola blend, garlic, salt
- Serving size
- 4 Oz prawns and 1.5 tablespoons garlic sauce
- Eat within
- 2 days
$8.65
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Edamame
- Preparation
- Ready to eat
- Ingredients
- Edamame
- Serving size
- 1 cup
- Eat within
- 3 days
$5.25
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Cumin Roasted Sweet Potatoes
Cumin Roasted Sweet Potatoes - a delicious new way to enjoy sweet potatoes. Roasted with a special blend of cumin seasoning for a savory flavor.
- Preparation
- Ready to eat
- Ingredients
- Sweet Potato, olive oil, canola oil, salt, cumin seed
- Serving size
- 1 cup
- Eat within
- 5 days
$3.50
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Lemon Herb White Beans
Great northern beans tossed with lemon, olive oil & loads of fresh herbs.
- Preparation
- Ready to eat
- Ingredients
- white beans, garlic, shallot, parsley, dill, basil, salt, pepper, olive oil, canola oil, lemon juice
- Serving size
- 1 cup
- Eat within
- 5 days
$5.50
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Korean BBQ Chicken
Our favorite Korean BBQ chicken thighs now available to liven up your salad!
- Preparation
- Ready to eat
- Ingredients
- Boneless chicken thighs, gochujang paste (corn syrup, rice, water, chili powder, salt, alcohol, garlic, yeast extract, onion, fermented soybean powder (soybean, water, salt), thiamine (vitamin b1), koji seed), rice wine vinegar, sugar, sesame oil
- Serving size
- 8 oz
- Eat within
- 5 days
$6.75
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Shawarma Chicken
Chicken breast tossed in a flavorful marinade with cumin, turmeric & coriander to name a few.
- Preparation
- Ready to eat
- Ingredients
- Chicken breast, non GMO olive oil canola blend, lemon juice, garlic, cumin, paprika, salt, black pepper, coriander, turmeric
- Serving size
- 8 oz
- Eat within
- 5 days
$7.50
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Cilantro Lime Rice
Basmati rice with a bright flavor! Easily one of our most popular side dishes.
- Preparation
- Heat & eat
- Ingredients
- basmati rice, yellow onion, cilantro, lime juice, non GMO canola oil, salt
- Serving size
- 2 cups
- Eat within
- 4 days
$3.65
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Curried Yellow Split Pea Soup
Beautiful yellow split peas with fresh ginger and curry make for a healthy, warming soup!
- Preparation
- Heat & eat
- Ingredients
- yellow split peas, yellow onions, carrots, garlic, ginger, curry powder (spices (including red pepper) and turmeric), salt
- Serving size
- 2 cups
- Eat within
- 4 days
$5.15
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Chef’s PickCumin Sumac Chickpeas
Creamy chickpeas seasoned with a blend of olive oil, cumin & sumac.
- Preparation
- Ready to eat
- Ingredients
- garbanzo beans, olive oil, sumac, cumin, salt
- Serving size
- 1 cup
- Eat within
- 5 days
$3.15
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Spiced Red Lentils
One of Maven’s favorite meals, tender red lentils simmered with cozy, warming spices like turmeric, cumin, and coriander.
- Preparation
- Heat & eat
- Ingredients
- red lentils, yellow onions, coconut milk (coconut extract, water, polysorbate (as emulsifier), xanthan gum (as stabilizer)), jalapeno, garlic, ginger, non GMO canola oil, salt, turmeric, cumin, coriander
- Serving size
- 2 cups spiced lentils
- Eat within
- 4 days
$8.25
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Autumn Kale and Roasted Delicata Salad with Maple Dijon Vinaigrette
A brand new salad to our line up: this salad comes with a kale and radicchio blend that is topped with roasted delicata, sweet red onions, creamy gorgonzola cheese, crunchy pecans, and crisp apples mixed in with a maple dijon vinaigrette. This salad is stellar on it's own, or pump it up by adding on the protein of your choice listed below!
- Preparation
- Ready to eat
- Ingredients
- kale, delicata squash, radicchio, apple, pecan (served on the side), red onion, gorgonzola, dijon (water, mustard seeds, vinegar, salt, citric acid, potassium metabisulfite), non GMO olive oil canola blend, maple syrup, apple cider vinegar, salt, garlic, rosemary, sage, thyme, black pepper
- Serving size
- 2.5 oz kale mix, 1 TB red onion, 1 TB pecans (served on the side), 1 TB gorgonzola, 1/4 cup delicata, 1/4 cup apples with 60 grams vinaigrette
- Eat within
- 3 days
$6.75
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Shawarma Tofu
Our tastiest tofu, tossed in a flavorful marinade with cumin, turmeric & coriander to name a few.
- Preparation
- Ready to eat
- Ingredients
- tofu (water, soybeans, calcium sulfate, calcium chloride), non GMO olive oil canola blend, lemon juice, garlic, cumin, paprika, salt, black pepper, coriander, turmeric
- Serving size
- 8 oz
- Eat within
- 3 days
$7.50
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Sesame Red Rice
Bhutanese red rice drizzled with a touch of sesame oil and green onions!
- Preparation
- Heat & eat
- Ingredients
- red rice, sesame oil, green onions, salt
- Serving size
- 2 cups
- Eat within
- 4 days
$4.70
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Diced Chicken Shawarma
Spice up your freezer with diced chicken shawarma thighs, roasted to perfection and tossed in our homemade blend. Get your greens on and pair it with a salad!
- Preparation
- Ready to eat
- Ingredients
- chicken thighs, greek yogurt (pasteurized milk, cream, whey protein concentrate, milk protein concentrate, live active yogurt cultures (acidophilus, bifidus, l. bulgaricus), non GMO olive oil canola blend, lemon juice, garlic, cumin, paprika, salt, black pepper, coriander, turmeric
- Serving size
- 8 oz diced shawarma chicken
- Eat within
- 3 days
$6.85
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Medium Grain Brown Rice
A simple side dish. Packed with fiber and nutrients, this versatile staple makes healthy eating feel effortless and delicious.
- Preparation
- Heat & eat
- Ingredients
- short grain brown rice, non GMO canola oil, salt
- Serving size
- 2 cups
- Eat within
- 4 days
$3.35
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Split Pea-Spinach Dal with Cauliflower
A comforting meal full of warm spices, creamy yellow split peas, and tender cauliflower. We toss in fresh baby spinach at the last minute for a bite of freshness!
- Preparation
- Heat & eat
- Ingredients
- yellow split pea, cauliflower, spinach, yellow onion, butter, cumin, brown mustard seed, salt, bay leaves, ginger, coriander, garlic, turmeric, cayenne, clove
- Serving size
- 2 cups
- Eat within
- 4 days
$9.15
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French Green Beans with Caramelized Shallots
One of the Maven's favorite sides! Petite green beans with sweet caramelized shallots.
- Preparation
- Heat & eat
- Ingredients
- green beans, butter, non GMO olive oil canola blend, shallots, s&p
- Serving size
- 8 oz green beans
- Eat within
- 4 days
$6.85
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Sauteed Garlic Kale
We lightly toss kale with olive oil, salt, & minced garlic before quickly cooking over high heat to just get a bit wilty. This is one of those simple side dishes that feels too good to be true, but it is!
- Preparation
- Heat & eat
- Ingredients
- kale, olive oil, garlic, salt
- Serving size
- 4 oz
- Eat within
- 4 days
$4.50
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Roasted Carrot and Red Lentil Dip
This is a robust and flavorful dip full of protein to get you through the afternoon and fuel you for the big game! Enjoy with your favorite veggies, chips, or pita.
- Preparation
- Ready to eat
- Ingredients
- red lentils, carrots, non GMO olive oil canola blend, lemon, honey, tahini, cilantro, garlic, salt
- Serving size
- 1 cup dip
- Eat within
- 5 days
$5.05
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Swordfish with Olive Tapenade
Season up the swordfish with our house seasoning blend before cooking, and then top with a flavorful tapenade of roasted fennel, kalamata olives, and fresh tomato - YUM!
- Preparation
- Some cooking required
- Ingredients
- swordfish, kalamata olives, tomatoes, fennel, lemon, parsley, non GMO olive oil canola blend , oregano, salt, granulated garlic, pepper
- Serving size
- Approximately 6 oz filet + 1/2 cup Olive Tapenade + 1/2 tsp house seasoning blend
- Eat within
- 2 days
$13.25
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Marinated Mexi Chickpeas
Add a little south of the boarder flavor with chickpeas marinated with our signature Mexican seasoning, lime juice & olive oil.
- Preparation
- Ready to eat
- Ingredients
- garbanzo beans, olive oil, cumin, garlic, chili powder, lime juice, salt
- Serving size
- 1 cup
- Eat within
- 4 days
$3.05
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Cod with Romesco Sauce
Flaky, wild caught cod is served with our house seasoning blend and romesco sauce, which is a sauce full of roasted peppers, tomatoes and toasted almonds. SO yummy!
- Preparation
- Some cooking required
- Ingredients
- cod, tomato, red bell pepper, panko breadcrumbs, almond, non GMO olive oil canola blend, sherry vinegar, garlic, salt, parsley, mild chili powder, smoked paprika, black pepper
- Serving size
- One ~6 oz filet + 1.5 oz romesco + 1/2 tsp house seasoning blend
- Eat within
- 2 days
$10.25
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Chermoula Roasted Cauliflower
Roasted cauliflower tossed with chermoula, which is a tasty blend of olive oil, preserved lemons, garlic, and spices!
- Preparation
- Heat & eat
- Ingredients
- cauliflower, non GMO olive oil canola blend, non GMO canola oil, smoked paprika, garlic, preserved lemon, coriander, cumin, chili fakes, salt
- Serving size
- 2 cups
- Eat within
- 4 days
$6.15
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Garlic Cumin Shrimp
Tender shrimp tossed in a savory, aromatic garlic sauce. Cook and serve over your favorite pasta or salad, or enjoy as a delicious side dish!
- Preparation
- Some cooking required
- Ingredients
- shrimp, non GMO olive oil canola blend, garlic, salt, cumin
- Serving size
- 4 oz raw 71/90 prawns with 1.5 oz sauce overtop
- Eat within
- 2 days
$10.00
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Smash Chicken Spinach Burger Patties
If you were ever in doubt that a ground chicken burger could be juicy and flavorful, these Smash Chicken Spinach Burgers will prove that they absolutely can be!
- Preparation
- Some cooking required
- Ingredients
- ground chicken, baby spinach, red onions, garlic, onion, salt, black pepper
- Serving size
- ~6 oz smashed chicken burger patty
- Eat within
- 4 days
$6.50
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Smash Impossible Burger Patties
Our Impossible Burger is seasoned with a touch of smoky chipotle chile powder for a delicious, savory flavor with just a hint of warmth. Juicy, satisfying, and full of bold flavor without too much heat, it’s a burger everyone can enjoy!
- Preparation
- Some cooking required
- Ingredients
- impossible meat, lapsang souchong tea, kosher salt, black pepper, chile powder
- Serving size
- One 6 oz burger patty
- Eat within
- 3 days
$5.90
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Smash Lentil Burger Patties
These homemade vegetarian burger patties are packed with plant-based protein from red lentils, carrots, shallots, and garlic. Ready to enjoy a healthy meal?
- Preparation
- Some cooking required
- Ingredients
- red lentils, garlic, shallots, carrots, tomato paste, cilantro, salt, black pepper, smoked paprika
- Serving size
- One 6 oz burger patty
- Eat within
- 3 days
$5.90
Good to know
What makes a dish Mediterranean-friendly?
The Mediterranean diet is a widely recognized style of eating built around vegetables, beans and lentils, whole grains, fish and poultry, with less emphasis on red and processed meats, rich cream sauces and baked goods. Every dish on this menu comes from a list reviewed and approved by our consulting dietitian, Liz Wyosnick, MS, RDN, so you're not left guessing which Maven dishes fit. And not every dish has to be a complete Mediterranean meal by itself. Pair a piece of cod or sliced roast chicken with a vegetable side and a grain, and you've built the rest of the plate yourself.
How do I build a Mediterranean diet meal plan from the menu?
Start with some variety. Pick fish for a few meals, add chicken or turkey, then work in dishes built around beans or lentils. From there, round things out with vegetables and grains. Maven doesn't offer a specific meal plan for the Mediterranean diet. You build your own from the weekly menu, in whatever combination makes sense for you. Liz walks through the process in her guide to Mediterranean diet meal prep with Maven.
How does Mediterranean diet food delivery from Maven work?
Mediterranean diet meal delivery from Maven works just like the rest of our weekly menu. Order by Sunday night at midnight, only in the weeks you want, with no subscription and no minimum. We deliver on Monday, Tuesday or Wednesday depending on your ZIP code, throughout Seattle and 24 other cities from Federal Way to Bothell. Meals for the Mediterranean diet come straight from our kitchen in SeaTac, not a box shipped across the country. Nothing to chop or cook. Just heat what you ordered when you're ready for it.
Are there Mediterranean frozen meals?
Yes. Some dishes here come from the Stock Your Freezer menu, where we offer favorites from recent menus that we've frozen, including things like soups and grain sides. They arrive frozen on your regular delivery day, so you can keep a few frozen meals for the Mediterranean diet on hand until you need them.
Is the Mediterranean menu also gluten-free or dairy-free?
Much of it is. Most Mediterranean-friendly dishes also carry the GF label, and many are dairy-free. Use the filters on this page to narrow the menu down. Everything comes out of one kitchen that also handles wheat, dairy and nuts, so check the Ingredients page if you're managing an allergy.
New to Maven? Here's how it works from start to finish, or check the delivery area to find your delivery day.